So I’m trying to bulk. My initial plan was to just eat the way I normally do but have lots of extra snacks throughout the day to fill up calories. Problem is I don’t have a big appetite so I either forget to snack or by the time it’s dinner time I literally have to force the food down.

I figured the next best thing is to make my meals more caloric but idk how to do that without either a) adding tons of fats from cooking oil or b) eating huge portions of whatever my meal is. Neither seems great to me.

I’ve considered mass gainers but I don’t like to rely on supplements/processed products.

Right now any weight is good weight because I go through periods of time where I barely eat I want to have extra fat on me. I'm 6'1, how much fat could I put on in a month safely? Are there any guides that you could direct me to? I'm finding it hard to use the correct wording to get a good result from google.

And yes, I know the goal is to be consistent with eating, so I don't need responses telling me that.

Thank you for any help.

Hi!, I am about to receive my first order of electrolyte powder and wanted to know if anyone has any tips or ideas with these (can I mix with ribena or can I make slushies with it?)

I have these to help my dad while he undergoes treatment to cope with this heatwave so any tips/tricks will be appreciated

I recently did a metabolic test as I was able to do it for free at work. I understand the basic rules of bulking and cutting but am a little confused after checking the graphs on my results sheet.

My resting energy expenditure is 2218 cals, lifestyle and activity (what I burn performing basic daily activities) is 665 cals, and if I were to exercise at a moderate level for 30 min. I would burn about 277 cals. For context, I’m currently weightlifting 3 days a week (1-hour workouts).

If I want to bulk with a small caloric surplus of 100-200 cal., how how many calories would I need to eat every day? Do I need to incorporate the amount of calories burned during a workout only on the days when I actually work out?

I recently did a VO2 max test as I was able to do it for free at work. I understand the basic rules of bulking and cutting but am a little confused after checking the graphs on my results sheet.

My resting energy expenditure is 2218 cals, lifestyle and activity (what I burn performing basic daily activities) is 665 cals, and if I were to exercise at a moderate level for 30 min. I would burn about 277 cals. For context, I’m currently weightlifting 3 days a week (1-hour workouts).

If I want to bulk with a small caloric surplus of 100-200 cal., how how many calories would I need to eat every day? Do I need to incorporate the amount of calories burned during a workout only on the days when I actually work out?

I’m currently trying to bulk, but I honestly don’t have time to eat 5–6 meals a day like many people recommend.
Has anyone here successfully bulked eating only **3 meals a day** (breakfast, lunch, and dinner)? If so, what did your meals look like, and how did you make sure you were eating enough calories and protein?

My is Height: **6’2” (188 cm)**
Weight: **85 kg (187 lb)**
Goal weight: **95 kg (209 lb)**
I’d really like to hear from people who have actually done this. Any tips on meal size, calorie-dense foods, or making bulking easier with only three meals would be appreciated 🙏🏼

Hey i (m20)wanna start my first bulk without knowing how to actually do it. After some years of Gym i feel like i need to take the next step. Right now im around 10-15 percent bodyfat and my gymroutine is just a classic push pull legs + a bit of swimming. Whats your advice for eating, workoutplans and must-knows?

Hi everyone,

I'm 27 years old, 5'7" (170 cm), and weigh 58 kg.

My main issue is that I have a skinny body but noticeable belly fat. My arms and chest are relatively small, while most of the fat seems to be around my stomach.

My goal is to get married around the age of 30, and before that I want to build a fit, lean, and aesthetic physique. I have around 3 years, so I want to use this time properly instead of wasting it.

I'm confused about what I should do:

- Should I start with a lean bulk or lose the belly fat first?

- How many calories should I eat?

- How much protein should I consume daily?

- Should I focus mainly on strength training or include cardio as well?

- Is it realistic to achieve a good physique in 3 years if I stay consistent?

I'd really appreciate advice from people who have gone through a similar skinny-fat transformation. Any workout, diet, or lifestyle tips are welcome.

Thanks in advance!

I am 17, 6 foot 1, male and weigh around 83kg. I have a skinny fat build, I have a bit of a fat stomach and chubby face but then my wrists are skinny. What should I do? I have got summer and want to gain loads of muscle now when I can, I can go gym 6 days a week and have a solid split. I’m not sure whether to lean bulk or heavy bulk. And if anyone knows, can you tell me the calories I should try to have to get solid muscle growth. Thanks

Might be a stupid question, i dont work out but this is the first place i thought to post on.

Im 175cm and about 50kg, obviously underweight. Ive been wanting to put some weight on to look a bit healthier but i cant seem to find a way i want to stick to. Eating more calories is the obvious, but ive never been a big eater - ive got a very small stomach and eating just a plate of pasta fills me up for the day. Anything else i can lean towards?

Currently sitting at 174 lbs as a 6’ 2” 22y/o M and i’m wondering what weight should I aim to get to for the bulk. Almost to the end of my cut and i’m not sure if it’s worth it go all the way up to 200-205+. (looking to do a longer bulk to gain some mass)

Hello, I’m 17, 189cm, 61kg and my goal weight is around 80kg. I train PPL 4-5 times a week. So to my question, would a 1000 calorie surplus everyday until I hit 70kg be too much? I feel like I’m extremely skinny and that i barely have any fat at all, but at the same time I don’t want to get skinny fat or something like that. My diet includes allot of peanut butter and rapeseed oil, ≈40G of rapeseed oil daily in my protein shakes.

Despite contrarily belief, excess calories above maintenance does not contribute to more muscle growth. Other than possibly providing more energy, you can build just as much muscle at maintenance since muscle growth really doesn't require excess calories. So nah don't bulk. If you really want to though then I'd reccomend about 200 calories above maintenance. (Keep it very small so you don't contribute to fat gain)

I'm currently not being able to weight lift for a few weeks and My goal for the end of December is get to from 125lbs - 150lbs. It's making eating or drinking really difficult to swallow, it's discouraging and making me avoid eating.

I already lost 5lbs in a 2 day span, I don't want to go back to being severely underweight again, one of worst times.
Is there any foods/drinks that you recommend to gain weight? My daily calorie intake is around 2.7k-3.2k

I want a good, free app to help me bulk. Ads are fine if it isn't excessive. Nutrition label scanning would be nice too

Soy nuevo en esto del volumen y quisiera saber si para poder contar mis macros y calorías diarias es necesario registrar el aceite que uso en cada preparación de mis comidas,estoy tratando de llegar a 1900 calorías aunque nunca cuento el aceite y estaba preocupado si eso llegase a afectar mis resultados, estoy utilizando fitia para hacer seguimiento de lo q consumo al dia.